Best HIIT Apps (High Intensity Interval Training) in 2026
By Stuart Hall · Last updated: September 2, 2026
HIIT apps make it easy to train in short, high-effort bursts without overthinking your plan. The best apps combine simple timing, clear guidance, and workouts that scale to your level. Below are six strong options, with 7 Minute Workout as the main pick for quick, repeatable routines.
Who wrote this comparison: Stuart Hall, founder of 7 Minute Workout and the wider Bytesize Apps portfolio. Per his published founder story, he built the original app in about six hours and grew it to 2.3 million downloads without paid marketing. 7 Minute Workout has since reached over 4 million downloads and the number one fitness app spot in 127 countries. That background is firsthand with 7 Minute Workout. For every other app below, see "How we evaluated" for what was actually checked.
How we evaluated these apps
7 Minute Workout is evaluated firsthand since it is our own app. Nike Training Club, Freeletics, FitOn, Sworkit, and Seconds Interval Timer are evaluated from their official App Store listings, checked in September 2026: current pricing, star rating, rating count, and the feature descriptions each developer publishes. We have not personally run every plan or workout in these apps. Prices, ratings, and features can change, so confirm current details on the listing before you buy.
Quick comparison: top HIIT apps
| App | Best for | What stands out | Price and rating |
|---|---|---|---|
| 7 Minute Workout | Fast, repeatable HIIT with no equipment | Classic 7 minute circuit with guided intervals | Free with in-app purchases; Pro is $9.99/month, $49.99/year, or $149.99 lifetime. 4.8 stars (14,000+ ratings). |
| Nike Training Club | Guided workouts and variety | Wide range of workouts including HIIT, plus structured programs | Free. 4.8 stars (281,000 ratings). |
| Freeletics | Adaptive HIIT plans | AI Coach that adjusts sessions based on feedback | Free tier available; Coach subscription is $34.99 to $79.99 for 3, 6, or 12 months. 4.6 stars (22,000 ratings). |
| FitOn | Trainer-led classes and variety | HIIT classes alongside cardio, strength, and more | Free tier available; Pro is $24.99 for 6 months or $29.99 for 12 months (the App Store listing also shows higher list prices for the same terms, so treat these as the current promotional rate). 4.9 stars (283,000 ratings). |
| Sworkit | Widest workout variety beyond pure HIIT | 900+ bodyweight exercises across HIIT, Tabata, strength, yoga, and Tai Chi, plus 6-week guided plans | Free with in-app purchases; the listing shows a wide spread of subscription prices from about $2.99 to $14.99/month and $7.99 to $79.99/year (reflecting past pricing changes), so confirm the current rate before buying. 4.7 stars (30,000 ratings). |
| Seconds Interval Timer | Custom HIIT timers | Build your own intervals for HIIT, Tabata, or circuits | Free with limited reuse; $7.99 one-time purchase unlocks the full version. 4.7 stars (24,000 ratings). |
Pricing and ratings checked directly on each app's App Store listing in September 2026 and can change; see the Sources section below for the exact listing links.
Top pick: 7 Minute Workout
Download: App Store listing · 4.8 stars (14,000+ ratings) · free with in-app purchases, Pro from $9.99/month
7 Minute Workout is the most focused option for a quick HIIT habit. It follows the classic 12-move circuit with 30 seconds on and 10 seconds rest. It is simple, fast, and easy to repeat, which is exactly what most people need to stay consistent.
For an overview of the routine, visit our HIIT style 7 minute workout app homepage.
Open the app and begin a guided routine in one tap.
Nike Training Club
Best for: Variety, guided classes, and structured programs.
App Store listing: free · 4.8 stars (281,000 ratings)
Nike Training Club offers a wide range of workouts, including HIIT and sprint-interval programming, alongside strength, conditioning, yoga, and pilates. It supports both trainer-led on-demand classes and independent "whiteboard" workouts, with Apple Watch heart rate and calorie tracking. Nike made the app fully free in 2020 and it remains free, with no HIIT-specific paywall, which makes it a strong no-cost alternative if you want more variety than a single 7 minute circuit.
Freeletics
Best for: Adaptive HIIT plans that change with your feedback.
App Store listing: free tier, Coach subscription $34.99-$79.99 for 3, 6, or 12 months · 4.6 stars (22,000 ratings)
Freeletics positions itself as a HIIT and calisthenics app with an AI Coach that builds personalized interval sessions. The free tier includes 34 HIIT bodyweight workouts and 100+ exercises; the paid Coach tier unlocks the full library and journeys, and comes with a 14 day money back guarantee. It is a reasonable pick if you want a plan that adapts to your schedule and effort level and don't mind a subscription that costs more than 7 Minute Workout's Pro tier.
FitOn
Best for: Trainer-led classes and variety beyond pure HIIT.
App Store listing: free tier, Pro $24.99 for 6 months or $29.99 for 12 months at the current promotional rate · 4.9 stars (283,000 ratings)
FitOn's on-demand workouts, including HIIT, cardio, strength, dance, and barre, are free to stream with no expiry, which is unusual among class-style apps. The Pro tier adds meal plans, offline downloads, TV casting, and premium music, none of which are required to do the actual workouts. Its App Store listing also shows higher list prices for the same 6 and 12 month terms alongside the promotional ones, so confirm the live price before buying. Choose this if you want guided classes and broader fitness variety in one place at no cost.
Sworkit
Best for: Widest workout variety if you want more than pure HIIT.
App Store listing: free with in-app purchases, subscription prices ranging from about $2.99 to $14.99/month or $7.99 to $79.99/year depending on which offer is showing · 4.7 stars (30,000 ratings)
Sworkit's App Store listing advertises 900+ bodyweight exercises and 500+ workouts spanning HIIT, Tabata, cardio, strength, yoga, Tai Chi, and Pilates, plus 6-week guided plans, a custom routine builder, and certified trainer support. It is a broader wellness app than a HIIT-only tool, which makes it a reasonable pick if you want to rotate HIIT with other formats in the same app rather than sticking to one circuit. Its subscription page lists an unusually wide range of prices for the same billing terms, likely reflecting past promotions, so check the live price on the listing before subscribing.
Seconds Interval Timer
Best for: Custom HIIT, Tabata, or circuit timers.
App Store listing: free with limited reuse, $7.99 one-time purchase for the full version · 4.7 stars (24,000 ratings)
Seconds is a flexible interval timer with templates for HIIT, Tabata, and circuit training, spoken interval names, per-interval music, Apple Health sync, and background operation while you use other apps. It has no exercise demos or coaching of its own. It is the best choice if you already know the routine you want, such as the classic 7 minute circuit, and just need a powerful timer to run it.
How to choose the right HIIT app
- Time per workout: 7-12 minutes is best for habit building, 20-40 minutes for full sessions.
- Guided vs. timer: Coach-led workouts for motivation, or a timer if you already know the routine.
- Equipment: Bodyweight-only is easiest for consistency and travel.
- Consistency tools: Streaks, reminders, or plans make it easier to stick with HIIT.
- Joint impact: If HIIT's jumping and high-impact moves are too much, try our chair tai chi exercises as a gentler, seated alternative.
Try a classic 7 minute HIIT routine
Do each move for 30 seconds with 10 seconds rest between exercises.
- Jumping jacks (or marching jacks)
- Wall sit
- Push-ups (incline if needed)
- Crunches or dead bug
- Step-ups
- Bodyweight squats
- Triceps dips on a chair
- Plank
- High knees
- Alternating lunges
- Push-up + rotation
- Side plank (switch sides halfway)
Sources
Pricing, ratings, and feature descriptions for apps other than 7 Minute Workout come from these official App Store listings, checked in September 2026.
- 7 Minute Workout on the App Store
- Nike Training Club (official site)
- Freeletics HIIT app
- FitOn on the App Store
- Sworkit on the App Store
- Seconds Interval Timer